Staying fit in your 20s helps you control your weight better as you age. According to a 2010 study published in the "Journal of the American Medical Association," maintaining high levels of activity beginning in young adulthood prevents middle age weight gain. Men gained 5.7 fewer lbs. over the course of 20 years while women gained 13.4 fewer lbs. than their inactive counterparts. Along with regular sessions of exercise, follow a calorie-controlled diet to stay in shape.
Step 1
Exercise six days a week. When you are in your 20s, you are more likely to have the energy and time to devote to daily workout sessions. Each session should last 45 to 60 minutes. According to Dr. Michele Olson, a professor of exercise physiology at Auburn University in Alabama, longer workout sessions in your 20s build endurance and burn fat.
Step 2
Work out using a cross-training routine. During cross-training, you target different muscle groups by alternating cardio exercises performed. For instance, spend 15 minutes on the bike, 15 minutes on the treadmill and 15 minutes on the elliptical machine.
Step 3
Use weights three times a week for 30-minute sessions. Each session should focus on exercises that work the upper body, lower body and core. Use resistance exercise machines, such as leg presses, pull-down bars and ab benches, to work each muscle group. Rest a day between each resistance training session.
Step 4
Improve strength and build muscle mass by choosing a weight that is challenging during resistance exercises. The correct weight feels very heavy by the eighth to 10th rep. Increase weight as you grow stronger.
Tips and Warnings
- Perform two to three sets of each strength-training exercise. Each set should contain between 10 and 15 reps.
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